Directions: 1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside. 2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes. 3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste. 4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.

2. In a medium bowl, toss corn, bell pepper, poblano pepper, and onion with remaining 2 teaspoons olive oil. Transfer corn mixture to one of the baking sheets; spread into a single layer.

3. Remove salmon from marinade and arrange on second baking sheet. Drizzle corn mixture with remaining salmon marinade. Season salmon and corn with salt and black pepper to taste and roast 8 to 10 minutes, until fish is just cooked through and vegetables are tender.

Directions 1. In a large bowl, whisk together orange juice, lemon juice, soy sauce, sesame oil, serrano pepper, lemongrass or lemon zest, and ginger. 2. Fill a large skillet 3/4 full with water, add a sprinkle of salt and bring to a simmer. Add chicken tenders and cook 5 to 7 minutes or until chicken is tender. Drain chicken and shred directly into bowl with dressing. 3. Bring a large pot of salted water to a boil. Add soba and shiitakes; cook 3 minutes. Add bok choy and broccoli; cook 1 to 2 minutes or until noodles are al dente. 4. Drain noodles and vegetables and add to bowl with chicken and dressing. Toss gently to combine. Garnish with basil if desired.

Power FoodChicken is not just a low-cal way to get your protein. Half a breast has more than three-quarters of your daily intake of vitamin B3 (niacin), which boosts levels of good (HDL) cholesterol. Chicken is also high in other B vitamins that allow your body to convert food into usable energy. And three ounces has almost half your daily dose of selenium, which helps keep blood sugar stable.

1. Heat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place crust on sheet and top with salsa, 1 cup mozzarella, beans, sliced red pepper, and scallions. Top with remaining 1/4 cup cheese.

2. Place pizza in oven and bake 8 to 10 minutes or until mozzarella is melted. Remove from oven and garnish with cilantro if desired. Cut into six slices and serve.

With 61 percent of the vitamin C and 55 percent of the vitamin A you need daily as well as three grams of fiber per cup, mango is a superfruit. To find a ripe one, pick up the fruit and lightly squeeze its middle; if it gives a little, the mango is ready to be eaten, says Allison Beadle, RD, a dietitian in Austin, Texas. At home, "stand the fruit on its end, slice off the two meaty sections on either side of the pit, score the halves with a knife, and then scoop."

2. Heat a grill to medium high and mist with cooking spray. Halve one garlic clove and rub the steaks with its cut sides. Season meat with 1/4 teaspoon each of the salt and black pepper. Grill 5 to 6 minutes a side.

This dish is typically made with juicy, buttery tenderloin. But at a price that can reach $28 a pound, it's not exactly a bargain. That's why we substituted sirloin. It's about one-third the price per pound, extremely flavorful, and equally lean, with fewer than 210 calories per 3-ounce serving. (Tenderloin has 232 calories.) Because sirloin is a slightly tougher cut of meat, be sure to cook the steaks just five to six minutes a side for medium rare and six to seven minutes for medium.

1. Bring a large pot of water with 2 teaspoons of the salt to a boil; add the fusilli. Cook until al dente.

2. Warm 1 tablespoon of the olive oil in a large skillet over high heat. Add the zucchini, scallions, pine nuts, lemon peel, red pepper flakes, and 1/2 teaspoon of the salt; cook, tossing frequently, until zucchini is well browned and tender, about 5 minutes.

3. Use a slotted spoon to transfer zucchini to a serving bowl. Remove lemon peel from pan. Mince 1/2 teaspoon of the peel and discard the rest. Squeeze half the lemon over the zucchini.

5. Drain fusilli, reserving 1/4 cup of the cooking water. Add fusilli, zucchini, and reserved cooking water to skillet. Cook 1 to 2 minutes. Transfer to a bowl and top with the basil and, if using, Parmesan.

1. In a medium saucepan, combine the orzo, broth, and wine. Bring to a boil and stir; reduce heat to low. Cover and simmer until orzo is just tender, about 12 minutes. Stir in the Parmesan and black pepper. Cover and set aside.

2. While orzo is cooking, heat a grill pan over medium-high heat. Brush the halibut with 2 teaspoons of the olive oil and season with 1/4 teaspoon of the salt. Grill until just cooked through, 3 to 4 minutes per side. Transfer to a platter.

3. Combine the tomatoes, olives, and capers in a medium bowl. Warm the remaining olive oil in a small skillet over medium heat. Add the garlic and red pepper; saute until just fragrant, about 30 seconds. Stir in remaining salt. Toss garlic mixture with tomato mixture. Add basil and toss well.
4. Serve the fish over the orzo. Top with salsa.

In a pinch, lemon juice and sea salt are the perfect complements to just-grilled fish. But with 10 extra minutes, you can make a delicious sauce, says Mark Fuller, executive chef and co-owner of Spring Hill Restaurant in Seattle. Here, his two favorites.

1. Cook the bacon in a skillet over medium-low heat, turning occasionally, until lightly browned and beginning to crisp, about 6 minutes. Transfer to a paper-towel-lined plate to drain. Crumble into large pieces.

2. Heat a grill pan over medium-high heat. Lightly brush the ciabatta slices with the olive oil and grill until just toasted, about 2 minutes per side. Lightly rub the cut garlic clove halves over the surface of each slice. Let the bread cool, then cut into 1-inch cubes.

3. In a large bowl, whisk together the buttermilk, mayonnaise, vinegar, mustard, minced garlic, salt, sugar, and black pepper. Add the lettuce, tomatoes, chicken, croutons, and half the bacon. Toss well. Transfer to plates and top each serving with some of the remaining bacon.

2. With a sharp knife, score one lemon lengthwise in four sections and remove the peel from each section. Scrape the white portion from the peel; discard. Cut the peel into very thin strips and set aside. Squeeze 2 tablespoons of juice from the lemon; reserve.

3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the asparagus and onion and cook for 2 to 3 minutes; season to taste with the salt and black pepper. Transfer to a serving platter and keep warm.

4. Combine the lemon peel, basil sprigs, and remaining 2 tablespoons of olive oil in the skillet. Cook for 1 minute or until heated through. Remove the lemon peel and basil sprigs with a slotted spoon, leaving the oil in the skillet; discard.

5. Cook the scallops in the hot oil for 3 to 5 minutes or until opaque, turning once. Stir in the reserved lemon juice. Season to taste with salt and black pepper.

6. Place the scallops over the asparagus mixture. Cut the remaining lemon into wedges. Garnish the scallops with the wedges and, if desired, the fresh basil.

To find the best-tasting scallops, ask at the seafood counter if the dry-packed kind are available, says Quinn Hatfield, chef and owner of Hatfield's Restaurant in Los Angeles. Highly perishable seafood is often treated with a preserving solution to extend freshness for several weeks; this can affect the color, taste, and cooking time. Dry-packed means that no solution was used and the scallops were caught within the past few days. Also, make sure that the scallops are intact and translucent. "If they look milky or smell fishy, don't buy them," Hatfield says. Cook them the same day you buy them. To clean, rinse under cold water, peel off the muscle found on the side of each scallop, and pat dry.

1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until tender, about 4 to 5 minutes. Add the curry powder, cumin, garam masala powder, and cayenne pepper. Stir well and cook for one minute.

2. Stir in the cauliflower, tomatoes, potatoes, sweet potatoes, broth, salt, and black pepper. Bring to a boil; reduce heat and simmer, covered, for 10 minutes or until the potatoes are tender. Stir in the peas; heat through. Serve over couscous or brown rice.

Used in traditional Indian dishes such as this curry, garam masala is a powdered seasoning blend that has an earthy, spicy flavor. Typically it includes black pepper, cloves, cardamom, cumin, and cinnamon. (Garam masala is also available as a paste.) You can find it in the spice aisle of most major supermarkets or at gourmet specialty stores. Both the powder and the paste make a delicious rub or marinade for meat, poultry, fish, and roasted vegetables such as squash, cauliflower, potatoes, and eggplant, says Anar Allidina, RD.

1. Cook the pasta according to package directions. Drain and keep warm.

2. Heat the olive oil in a large skillet over medium heat. Saute the onion and garlic until the onion is tender. Stir in the tomatoes, salt, pepper, and red pepper, if using. Cook, stirring, about 2 minutes, until the tomatoes are warm. Mix in the arugula, watercress, or spinach and heat until just wilted.

3. Spoon the pasta into bowls and top with the tomato mixture. Sprinkle with the toasted pine nuts and cheese.

1. Melt the butter in a large skillet over medium heat. Add the onions; cover and cook, stirring occasionally, until tender, about 7 minutes. Add the bell pepper strips, sage, and oregano. Stirring constantly, cook, uncovered, over medium-high heat for 4 to 5 minutes, until the onions are golden and the peppers are crisp-tender.

2. Preheat a grill pan over medium-high heat. Trim fat from the steak; score on both sides by making shallow cuts at 1-inch intervals in a diamond pattern. Rub with salt and black pepper. Grill 8 to 12 minutes for medium rare or 12 to 15 minutes for medium, turning once.

3. To serve, thinly slice the steak diagonally across the grain and top with the onion mixture. Serve with warm tortillas and black beans on the side.

Need dinner on the table fast? Flank steak is easy to prepare, quick to cook, and low in calories, says Boston-area chef Michael Schlow, author of the cookbook It's About Time. "It absorbs marinades well and grills evenly." Here, Schlow's tips for buying the best steak.

Be picky. Look for a cut that is deep red in color and has white specks of fat, which give the meat flavor.

Buy a thick cut. Choose a steak that's 1 to 2 inches thick so it will be brown on the outside but medium rare on the inside after grilling.

Serve, don't store. The steak will stay fresh for up to three days, but for the juiciest texture and best flavor, marinate and cook it within a day or two of purchase.

1. Preheat broiler. In a small bowl, combine sugar, salt, cumin, and chili powder. Cut sweet potatoes into 1/4-inch-thick slices and place on the greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half the spice mixture. Broil 10 minutes, turning once halfway though.

2. Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork.

Not sure how to pick out the freshest fillet? Here, three easy tips from chef Rick Moonen, owner of Rick Moonen's RM Seafood in Las Vegas.

Buy fish that's caught locally. If you live in the Northeast, choose arctic char or striped bass; Midwesterners can look for yellow perch and lake trout; on the Pacific coast, go for wild halibut or cod.

A fillet should be almost odorless and have a firm texture — pass if it's mushy. Also, check the ice underneath a piece of fish. Discoloration from dripping juices means the seafood's been sitting out a long time.

Next time you're at the seafood counter, look for the FishWise symbol, which identifies the most sustainable choices (meaning seafood that's good for you and the oceans) based on research by the Monterey Bay Aquarium and the Environmental Defense Fund. Green labels represent healthy fish populations, yellow means there are some environmental concerns, and red labels mean the fish is in trouble. Or send a text message to 30644 with the message FISH and the type of fish you'd like to buy. The Blue Ocean Institute will text you right back with an assessment of your pick and, if needed, offer more sustainable alternatives.

A simple rub or glaze is an easy way to turn a plain chicken breast into a delicious dinner. "They boost the flavor without adding fat or too many extra calories," says chef Bobby Flay, host of Grill It! With Bobby Flay on the Food Network. Try one of these recipes.